WOD 181111


Sunday 181111

Strength - Deadlift - 20 minutes to work on sets of 8 @ RPE 6

The focus of today is position and tempo. Athletes will work for 20 minutes building + completing multiple sets of 8 at RPE 6. Athletes should aim to complete 3 to 4 working sets.

METCON - AMRAP 2 minutes* x 5 rounds:

11 Pause HR Push ups
7 Burpee box jump @ 24/20”
Max double unders in remaining time

- Rest 1 minute between rounds -

14 minute cap

*Athletes will work for 2 minutes and rest for 1 minute for 5 rounds. Athletes will always start each AMRAP with pause HR push ups.